Quarta-feira(17/10)

A) WARM UP

EMOM 8'

• 10 pvc pass thru + 10 t spine pulse + 6 rolinhos
• 3 snatch push press + 3 OHS + 3 snatch balance
• 3 snatch high pull + 3 muscle snatch + 3 Drop snatch
• 3 POWER snatch + 3 SQUAT snatch

OBS:pode colocar carga leve p segunda rodada

B) Strength & Conditioning

Every 1'30" for 21 minutes ( 14 sets)

• 1 squat snatch:  - 60% a 90% RM de snatch

C) WOD

3 rounds FOR TIME

• 20 cal bike ou 300m run ou 20 cal row
• 15 Power snatch 115/75
• 60 DU